Comparing Nutrients in 14 ounces Red Kidney Beans VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Red Kidney Beans	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	46% 1338kcal	67.5% 1957kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	87% 28g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	56.3% 9.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	228% 296g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	256% 185g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.1% 1.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 180g	g per day for Men 19-50 years
Fiber	159% 60.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	160% 89.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	391% 1564μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	33% 329mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	332% 26.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	230% 1611mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, gluten-free, vanilla sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Both Raw Red Kidney Beans and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Red Kidney Beans vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 14 ounces of Red Kidney Beans have 5.9 times more Calcium, 15.5 times more Copper, 19.7 times more Iron, 10.6 times more Magnesium, 4.9 times more Manganese, 10.4 times more Phosphorus, 12.9 times more Potassium and 12.1 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 16.8 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 30.4 times more Fiber and 8.5 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.5 times more Energy, 19.3 times more Fat, 45.5 times more Saturated Fat, 10.6 times more Omega 6 and 22.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, gluten-free, vanilla sandwich, with creme filling offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber